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  6. Tofu vs. Pea raw

Tofu vs. Pea raw — In-Depth Nutrition Comparison

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Differences between tofu and pea raw

  • Tofu has more iron, calcium, and selenium, while pea raw has more vitamin C, fiber, vitamin K, vitamin B1, vitamin A, folate, and vitamin B3.
  • Tofu's daily need coverage for iron is 49% higher.
  • Pea raw contains 14 times less calcium than tofu. Tofu contains 350mg of calcium, while pea raw contains 25mg.
  • Tofu has a lower glycemic index. The glycemic index of tofu is 15, while the glycemic index of pea raw is 54.

The food types used in this comparison are Tofu, raw, regular, prepared with calcium sulfate and Peas, green, raw.

Infographic

Tofu vs Pea raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 105% 11% 201% 64% 22% 42% 0.91% 79% 49%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +1300%
Contains more IronIron +264.6%
Contains more ManganeseManganese +47.6%
Contains more SeleniumSelenium +394.4%
Contains more PotassiumPotassium +101.7%
Contains more ZincZinc +55%
Contains more PhosphorusPhosphorus +11.3%
Contains less SodiumSodium -28.6%
~equal in Magnesium ~33mg
~equal in Copper ~0.176mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Tofu
Tofu
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.33% 0% 0.2% 0% 20% 12% 3.7% 4.1% 11% 0% 6% 11% 16%
Pea raw
Pea raw
10
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin CVitamin C +39900%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B1Vitamin B1 +228.4%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more Vitamin B3Vitamin B3 +971.8%
Contains more Vitamin B5Vitamin B5 +52.9%
Contains more Vitamin B6Vitamin B6 +259.6%
Contains more Vitamin KVitamin K +933.3%
Contains more FolateFolate +333.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~28.4mg

All nutrients comparison - raw data values

Nutrient Tofu Pea raw DV% diff.
Iron 5.36mg 1.47mg 49%
Vitamin C 0.1mg 40mg 44%
Calcium 350mg 25mg 33%
Fiber 0.3g 5.7g 22%
Vitamin K 2.4µg 24.8µg 19%
Polyunsaturated fat 2.699g 0.187g 17%
Vitamin B1 0.081mg 0.266mg 15%
Selenium 8.9µg 1.8µg 13%
Folate 15µg 65µg 13%
Vitamin B3 0.195mg 2.09mg 12%
Vitamin B6 0.047mg 0.169mg 9%
Manganese 0.605mg 0.41mg 8%
Fats 4.78g 0.4g 7%
Vitamin B2 0.052mg 0.132mg 6%
Protein 8.08g 5.42g 5%
Zinc 0.8mg 1.24mg 4%
Vitamin A 38µg 4%
Potassium 121mg 244mg 4%
Carbs 1.87g 14.45g 4%
Saturated fat 0.691g 0.071g 3%
Monounsaturated fat 1.056g 0.035g 3%
Phosphorus 97mg 108mg 2%
Copper 0.193mg 0.176mg 2%
Vitamin E 0.01mg 0.13mg 1%
Vitamin B5 0.068mg 0.104mg 1%
Magnesium 30mg 33mg 1%
Calories 76kcal 81kcal 0%
Net carbs 1.57g 8.75g N/A
Sugar 0.62g 5.67g N/A
Sodium 7mg 5mg 0%
Choline 28.8mg 28.4mg 0%
Tryptophan 0.12mg 0.037mg 0%
Threonine 0.402mg 0.203mg 0%
Isoleucine 0.435mg 0.195mg 0%
Leucine 0.713mg 0.323mg 0%
Lysine 0.452mg 0.317mg 0%
Methionine 0.108mg 0.082mg 0%
Phenylalanine 0.428mg 0.2mg 0%
Valine 0.446mg 0.235mg 0%
Histidine 0.221mg 0.107mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tofu
Tofu
3
8% 5% 2% 85%
Protein: 8.08 g
Fats: 4.78 g
Carbs: 1.87 g
Water: 84.55 g
Other: 0.72 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +49.1%
Contains more FatsFats +1095%
Contains more CarbsCarbs +672.7%
Contains more OtherOther +20.8%
~equal in Water ~78.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tofu
Tofu
2
16% 24% 61%
Saturated fat: Sat. Fat 0.691 g
Monounsaturated fat: Mono. Fat 1.056 g
Polyunsaturated fat: Poly. Fat 2.699 g
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +2917.1%
Contains more Poly. FatPolyunsaturated fat +1343.3%
Contains less Sat. FatSaturated fat -89.7%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Tofu - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172476/nutrients
  2. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.